Workout of the Day
STRENGTH
A1. 7 sets of 3 Jerk Dips + 1 Split Jerk, from the rack
A2. Clean Deadlifts 5×3, building
Notes
Today’s split jerk complex will emphasize control in the dip portion of the movement and balance. Practicing multiple jerk dips will encourage the lifter to stay balanced on their feet – focus on not shifting too far forward or letting the heels rise in the dip. Technique is still the primary focus, so only load as your reps feel good with footwork, balance, and speed. Check out the video below for a great primer on Jerk Dip technique.
This week the pull variation does not have a pause which will allow you to lift a bit heavier today. Continue to try and use the hook grip as much as possible.
ASSISTANCE
A1: Seated DB Curls
10-10-AMRAP
A2: Side Plank Hip Lifts
:30-:45 ea x 3 Sets
A3: Floater Exercise
10-10-AMRAP
Floater Exercise Options
Single Arm DB Press
Kettlebell Alternating Gorilla Rows
Push-Ups
Notes
Choose a floater exercise that rounds out your week the best. Keep in mind we have burpees on tap for tomorrow’s Metcon.
CrossFit Group Class Programming Template (WK5/8)
Welcome Foundations grads Didi, Melita, Andre, Tom and JJ!